Creole shrimp

Dietitian's tip:

This spicy shrimp dish is delicious over brown rice. Leftover seasoning blend can be stored in an airtight container for up to 1 month. Use it to add kick to cornbread, stewed chicken, rice or soups.

Ingredients

Creole seasoning blend:

1. 2 1/4 tablespoons paprika
2. 1 tablespoon kosher salt
3. 1 tablespoon garlic powder
4. 1 1/2 teaspoons ground black pepper
5. 1 1/2 teaspoons onion powder
6. 1 1/2 teaspoons cayenne pepper
7. 1 1/2 teaspoons oregano
8. 1 1/2 teaspoons dried thyme

Creole shrimp:

9. 2 teaspoons canola oil
10. 1 cup chopped onions
11. 1/2 cup chopped green pepper
12. 1/2 cup chopped celery
13. 1/4 teaspoon salt
14. Pinch of cayenne pepper
15. 3 medium chopped tomatoes
16. 1 teaspoon chopped garlic
17. 1 bay leaf
18. 1 pound shrimp, peeled and deveined (about 20-25 shrimp)
19. 2 teaspoons Creole seasoning blend
20. 1/2 cup water
21. 1 tablespoon all-purpose flour
22. Dash of tabasco sauce

Directions

To prepare the seasoning blend, combine the herbs and spices in a small bowl. Set aside.

In a large saute pan, add oil and heat to medium-high heat. Saute the onions, green pepper and celery until soft and tender, about 8 minutes. Lower heat. Season vegetables with salt and cayenne pepper. Then add tomatoes, garlic and bay leaf. Let simmer about 2 minutes.

In a medium bowl, combine the shrimp and 2 teaspoons of Creole seasoning blend. Mix well. In a small bowl, combine water, flour and tabasco sauce. Pour over the tomato mixture in the saute pan. Add seasoned shrimp to pan and cook until pink and tails curl, about 5 to 8 minutes. Remove bay leaf before serving.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.